Very illuminating run today, thanks again to Sasha for taking the time out to do it, in this case he took 9 seconds out of last week's 3 mile time. 5 super slow up the canyon, then we started off and immediately clamped it to a 5:20 pace which was pretty hard at first because I am used to touching the ceiling before settling in. First mile was only 90% instead of 96%, second mile climbed to 97% average, third mile went from 99% at beginning to 102% at end instead of 102 to 105 like last week. I even had a very tiny kick sort of. Recovery was similar to last week but I felt very zippy driving home, although slightly fatigued right now and drinking a lot. I can see that going out slower doesn't make the last mile a whole lot easier, but it does make it decently faster. It felt like he was speeding up all through the second mile but in reality it was a bit slower, as splits were 5:17, 5:23 and 5:21 (totaling 16:00 and change) I didn't hit the lactic painwall until 2.25 instead of 1.75 this time. I can see what needs to be done but it will take many many high end workouts to get the pacing right and balance adrenal output with push. Also I kind of had a bad mental attitude in the middle two quarters of the third mile and would have slowed significantly without Sasha's presence. So at least the lights are on, but there isn't anybody home yet :)
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